We spend most of our time in our sympathetic nervous system (fight or flight).
But we have another nervous system connected to our brain called the parasympathetic system (rest and digestion). The sympathetic nervous system makes most people swim in cortisol. You need self-healers tools to become calm in such a traumatic situation.
Breathwork is a rapid activation of the parasympathetic nervous system, which lowers cortisol levels. This also stimulates the vagus nerve, which sends a message to the brain to relax.
The increase in oxygen to the brain creates a euphoric feeling. It reduces anxiety and flushes the lymphatic system. It also feels great. On days when I’m tired or breathing, I get the energy that I can’t really describe.
You can go weeks without food and days without water. But no more than a few minutes without breath. Learning to access and work with your breath is a powerful tool. It connects the mind and body. It helps you master your inner world to better exist in your external.
My future fantasy holds that breathwork is ‘normal’ in offices, schools, gyms, and public parks.
Breath work self-healers tools: How do you do that?
Breathe deeply from the abdomen. Hold your breath for 5 seconds
Release naturally
Repeat 5-10 times
It is normal to feel dizzy at first. These are just your cells adapting to the oxygen.
Happy breathing!
It’s interesting how our past brings us to the present.
My mother had me last in her life (36), and I can’t remember feeling ‘good.’ She had a hard time with me because I reminded her of her first-born son. Her chronic pain was constant in my life. A few years after she got me, she started taking painkillers, and she kept me going until the end.
Spending time with my mother meant visiting her in bed or on a couch. She has been to countless doctors and taken an enormous amount of medication. The doctor came by almost every week. She has also undergone several surgeries. But, nothing “worked.”
Was I supposed to believe a simple problem could be solved quickly? I understood her choices, diet, and habits. I saw her thoughts and beliefs as the pain in her joints and the depression in her mind.
Use the self-healers tools!
As I learn and evolve, I realize something profound. The most empowering place for the human mind is understanding you are the co-creator of your health. You are not a passive participant. I honor my mother, who brought me here today, by healing myself and guiding others who do the same.
Know your “Grain Brain” by Dr. David Perlmutter. Here is more info.
What is the reason you are searching “narcisme. blog”?
It’s funny; society rewards the idea of control problems as positive.
We have associated control problems with ‘having it together or ‘knowing what we want. In reality, control issues are a deep sign that you don’t trust yourself.
Control is an illusion. If you find yourself looking for it, it’s because you’re afraid of navigating a situation where you don’t feel comfortable.
Controlling tendencies have wired the brain’s nerves to scan the environment to always “do” something. Usually, this resembles the inability to sit still. It takes effort to rewire the brain pathways without seeking control as a reward.
Identify these patterns. Work through them enough to accept an outcome you didn’t plan for. Then, these pathways can slowly change over time. Do you have control problems?
I believe gluten sensitivity is at the root of much of what we call “mental illness.”
Most people know about celiac disease. However, about 75% of people have an immune response to gluten. This means you can eat it and have no, or at least subtle, reactions to it. Yet, your immune system is compromised.
In response to this effect, inflammation occurs. Inflammation is a helpful response for the body to “repair” the damage. The problem with the standard diet of pasta, cookies, and sandwiches is that this inflammation becomes chronic.
The cytokine model will be the future for treating all psychiatric problems. It has unquestionably linked countless symptoms of mental illness and inflammation.
Gluten is an inflammatory trigger for almost everyone.
Another important reason to eliminate gluten from your diet is its unique ability to cross the blood-brain barrier. This can cause “leaky brains.”
I decided to ditch gluten. It was pretty shocking to see there was just a lot of it in my diet. It’s no surprise that so many people struggle with mental health issues. After going gluten-free for a few months, I noticed my mind felt more precise and sharper. Has anyone else seen the cognitive effects of gluten?
Breath work: Are you breathing correctly?
How you breathe affects your immune system, stress hormones, your brain, and all major organs. Many of us do what I call stress breathing, shallow chest breathing.
This signals to the brain that you are in a stressful situation and signals the adrenal glands to release cortisol. Breathing correctly will fire the brain and put you out of fight or flight.
A good time to do this is before bedtime. Place one hand on your stomach and one hand on your heart. Take a deep breath and see which hand rises. Practice breathing from your belly when the needle comes up over your heart. With enough practice, you actually change your breathing pattern.
Do this every night 5 minutes before going to bed. You will notice a difference in the way your body handles stress. Breathe for your brain!
A healthy gut, healthy mind!
Try fermented vegetables like sauerkraut, kefir, oysters, or a probiotic to get more healthy bacteria in the gut. How do you keep your stomach healthy?
Before the age of 7, a child’s brain is in a theta state.
The same condition is used in hypnosis. A child takes everything out of his environment and writes in his head a program to ‘be’ in the world.
The program is written by caregivers (usually parents) without the child choosing whether these beliefs should be there.
The subconscious mind is fully formed by age 7 and follows most adults for a lifetime.
Even if your parents were supportive, you probably have some (or many) limiting beliefs or emotional blocks from your childhood. The exciting thing is that you can reprogram your subconscious mind with thoughts if you want to.
90%+ of your time is spent in the usual subconscious mind, so working on programming is a real game-changer. Understand that programming took years, so dedicated daily work is required to change the brain’s pathways.
Here are some ways to get started with self-healers tools:
Meditation.
Meditation gives you the rare opportunity to observe your own thoughts instead of reacting to them.
It’s a good idea to have a journal handy where you meditate. Use it to write down any thoughts. This will show you some of your subconscious thought programming and valuable feedback.
Many people think affirmations “don’t work,” but they are powerful self-healers tools in reality.
To be effective, you need to focus on your words and then FEEL those thoughts in the body. For example, “I am confident” as an affirmation would mean saying this statement to yourself. Imagine how confident FEELS in the body. You will notice that the body reacts directly to thoughts.
Binaural beats are self-heaters tools!
Binaural beats are low-frequency sounds that affect brain waves and create altered consciousness. You can find these on YouTube. Together with meditation and affirmations, using these tools is even more powerful. It is best to do these before bedtime when the brain waves are less active.
Adrenal insufficiency is a brain problem.
The hypothalamic-pituitary-adrenal axis (HPA) is how the hypothalamus sends a stress signal to the adrenal glands by releasing cortisol. Above the kidneys are two adrenal glands, which release cortisol when stressed. Adrenal fatigue is when these glands become too stressed and produce too much cortisol.
Symptoms include anxiety, dark circles under the eyes, dizziness, muscle weakness, loss of appetite, and becoming breathless from climbing stairs. Most people want to fixate/support the adrenal glands. Still, the adrenal glands only release cortisol when the hypothalamus signals this via the HPA.
To restore the adrenal glands, you need to supply nutrients to the calm and overloaded brain. Eating a diet high in fat-soluble vitamins will heal the brain. Additionally, consuming fewer complex carbohydrates will take you out of a constant fight or flight state.
Does anyone suffer from adrenal insufficiency?
The most critical relationship in your life is not with your parents, children or your partner.
It is the relationship between you and your thoughts.
Observe. Every day I have learned to observe my emotions.
I commit myself to 5 minutes of meditation daily.
My main concern is controlling my own feelings.
I value and prioritize time alone without distractions.
Self-healers tools: High-intensity interval training (HIIT) has the most impact on brain health
So, what is HIIT? They are short bursts of intense training, such as sprinting at 90-100% of your maximum power. This can be 30 seconds to 1-2 minutes. Repeat the same exercise with a short break. The entire workout should last 25 minutes or less.
There have been MANY studies on HIIT and its benefits to the brain.
The production of brain-derived neurotrophic factor (BDNF) is a selling point because it doesn’t happen with other types of exercise. BDNF is a miracle food for the brain, especially the hippocampus, associated with memory, learning, and higher thinking.
HIIT can be done outside in the fresh air under the sun, always better than a gym.
Here are some simple HIIT exercises: skipping rope, burpees, squats, pushups, sprints, and jumps.
I always notice a calm clarity in my head when I do short bursts of intense training.
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